Endurance, Barbell Club & Structure

A. Every 6 mins for 18 mins: 1000m run

B. Every 2 mins for 10 mins: 200m run (sprint)

A. Hang Snatch, build to a heavy single

B. BN Split Jerk, build to a heavy single

Strength: EMOM 10: Even: 8 Rear delt flys Odd: 10 DB curls

Conditioning: 12 min AMRAPs 6 SB toss 8 pushups 100 ft medball pec walk